Ten Ways to Stay in Shape on Vacation

– Wake Up Early –

The most important step in staying in shape while away is to get your butt up early enough to catch the sunrise. This beautiful natural phenomenon will increase endorphins and give you the jumpstart you need to get your day going. After your exercise or activity, recover with a healthy breakfast and be sure to include some protein and nuts for better results.

– Sightseeing Bike Ride –

One of the best ways to cover a good portion of sightseeing while on vacation is to rent a bike and ride around the more challenging routes. This allows for a good workout while mapping out locations and taking in wonderful landscapes. Be sure to wear your safety helmet!

– Eat Right, Feel Better –

The key to staying in shape and feeling good, always begins with eating right. When you’re on vacation, it’s no different and feeling good should be a priority. Eat until you’re 75% full, so that you can snack more. This will keep you light on your feet, energized and avoids feeling ‘heavy’. Include healthy proteins, nuts, veggies you can pack and ensure that your breakfast is the largest meal of the day – and preferably after your morning exercise or activity.

– Water Sports –

Getting in the water is rejuvenating and enhances stress management almost instantly. Participating in sports like swimming, kayaking, stand-up paddle boarding, surfing and canoeing are great ways to stay in shape while you’re away. It also allows you to try a new sport and challenge yourself functionally, which is great for working smaller muscles you may not use as much. Don’t forget your lifejacket!

– Stairs –

These are wonderful sources of exercise for anyone on vacation because we can find stairs almost anywhere! Use them. They make for great cardio workouts and allows for a good variation of leg workouts – from single, double, triple step running to step jumping! Perform the stair workouts for approximately 25 minutes and follow with a good stretch.

– Yoga –

Why not take time to treat your mind, body and soul when you’re away? Yoga in the outdoors overlooking beautiful landscapes brings you to a whole new level of rejuvenation. This refreshing exercise will have you relaxed, recharged and ready to tackle more challenges. Don’ forget your yoga mat!

– Hiking –

In our opinion, we think hiking is the greatest way to explore sites, wherever you are. The natural terrain and fresh air is great for the body and you can increase the intensity of the activity by changing routes. Start off with a manageable intensity and work your way up to the more difficult hikes as the vacation progresses. If you get a chance, go for a hike up a volcano, mountain trek or uphill climbs that will get the heart pumping. Don’t forget to bring comfortable hiking shoes, we recommend Salomons!

– Local Activities –

One thing people may not realize is that there are local activities happening in almost every place you visit, as long as it’s inhabited! Things like sports, dancing and heck, even outdoor exercises. So take advantage of these local activities that may be going on and Join right in! You’ll meet new friends, explore new talents and experiences and get your body moving in no time.

– Search for Climbing Sites –

Take out your map or ask a guide to help you find some good climbing sites. Whether it’s rock, hill or steep trek climbing, it is a great way to work your full body and you’ll thank yourself for doing it. Have an instructor give you the basic techniques to stay safe during climbs and invest into a pair of climbing shoes so when you’re away, you can hit the hills or rocks!

– Use Natural Resources –

Take a look at your surroundings and use whatever you can to add variation and intensity to an exercise. You may want to invest into bands or TRX tools to use around trees for a great workout. Look for things like tree logs or stumps heavy enough to manage while you’re doing squats and farmers walk. Its a great full body exercise you can apply for 20-30 minutes.

– In-Room Exercise –

Sometimes, during a down pour or fully packed day, it just makes it easier to get your morning workout done in the room, shower and hit the streets. On those days, here’s a workout that will help:
Ensure that you conduct each ‘Set’ of exercises in order with no rest in between.
SET 1:
A1) Plyo or Fast Press Push-ups – 15 repetitions
A2) Burpees with 2 quick pushups – 10 repetitions
A3) Deep Squat Jumps (butt to the ground) – 10 repetitions
A4) Mountain Climbers – 20 repetitions (10 each side)
Rest 60 seconds and repeat 5 times (then move on to Set 2)
SET 2:
B1) Step Ups (use firm chair or stairs) – 15 repetitions (per leg)
B2) Alternating Lunge – 30 total
B3) Side Hops (place object or line on floor and hop over it) – 50 hops total
Rest 60 seconds and repeat 5 times (and you’re done)
Total workout time: Approx 30 minutes

Our all-inclusive international adventure tours include accommodations, meals, activities and all local transportation. Since Adventure Travelers arrive from all over the world to begin these tours, it’s not possible to include international airfare in our prices. However, we’d be happy to help you arrange your flights. Just ask for an ‘air quote’ when making your booking.

Can you help arrange my travel visas?

Currently, none of our available tours require travel visas, which makes things easier. However, if any of our upcoming tours destination require visas, we will help arrange your travel visa and provide you all the necessary resources and instructions upon booking your tour. From start to finish, our team of experts are hand-on, every step of the way.

What is the most appropriate type of luggage to bring and what should I pack?

Travel light and move fast is our motto. Having said that, the way our tours have been designed, you will not have to worry about getting stuck carrying suitcases on and off buses and trains. Furthermore, we provide you with a comprehensive packing list of everything you need to bring for each specific adventure tour. Simply click on the ‘Packing List’ button for each tour.

What clothing should I pack for one of your adventures?

We always recommend packing as light as possible however the specific requirements for your tour will vary widely depending on where and when you are traveling. Our ‘Packing List’ document includes a suggested packing list and these can be downloaded from each individual trip summary page. The checklist is tour specific and based upon the experience of our expert staff.

Do we require vaccinations for any of your adventures?

Currently, none of our tours require vaccination. However, if any of our upcoming tour destinations require vaccinations, we will provide that information and resources to you upon inquiry. Please note: It is important that you receive the most accurate and up-to-date travel health information for the region you will be visiting. The only one qualified to provide you with this advice is your family physician or a specialist from a Travel Health clinic.

How many people can join a tour?

We keep our group sizes low so that you get more personal attention from our adventure guides. Group sizes range from 8 to 16 participants. This intimate size ensures that your group will not crowd your experience.

What are the age restrictions on your tours?

To travel independently you must be at least 18 years of age. There are no upper age limits for our tours as we provide an initial assessment to rule out any pre-existing medical conditions or physical injuries that may prevent your participation. The minimum age required to participate in our adventures ranges from 12 to 14 years of age when accompanied by a parent or legal guardian (maximum of 2 children per adult).

I’m a single traveller, will I be charged a single supplement?

Most of our trips do not have a single supplement. This means that the accommodation is on a twin share basis and, if you are travelling on your own, you will be sharing a room with another G Adventures traveller of the same sex. Some tours have an optional single supplement or rarely a mandatory single supplement.

An optional service that may be available is called “My Own Room”. This service allows solo travellers to request their own private room while on tour. The cost and the details vary by trip, so please contact our office for more details.

Can I change my hotel accommodation?

Some of our destinations do not include hotel rooms but rather tree houses and cave camps. So, if you prefer a specific tree house, I’m sure we can accommodate! For destinations with hotels, they are not available for change, as they are included in the set itinerary.

Can I join a tour late or leave it early?

It’s extremely difficult if not impossible to join a tour after it has begun. It is possible to leave a tour early, however, you will be responsible for your own arrangements from the moment you decide to leave the tour. You would also be responsible for all costs associated with joining a tour late or leaving one early. If you feel this may be necessary please contact our Travel Specialist before booking your tour.

Is local transportation included?

We provide the easiest way to adventure travel by assuring that all your local transportation within your trip itinerary will be covered. You will be responsible for all costs related to personal transportation not included in your itinerary (i.e.; transit or taxis on your free time).

Who are my travelling companions?

For privacy reasons we cannot provide you with advance details on your traveling companions. Our tours appeal to a wide range of travellers, most of whom are health conscious and share an adventurous spirit.

What does your sustainable and healthy brand mean to my trip experience?

Our brand of ‘Adventure Travel, Only Healthier.’, means that the locations you will travel to will be filled with natural, untouched landscapes. Our support for local farming in each of our destinations guarantees that the food you will be consuming is fresh, local and natural. Our physically healthy tours allows us to participate in activities every day, with minimal if no sight seeing – which you are welcomed to do on your free time instead of joining our ‘yoga downtime’. We strive to provide trips that make you feel stronger, enlightened, humbled, clear headed and more energized upon your return.

Can I book extra nights of hotel accommodation before or after my tour?

Yes, in most cases we can arrange additional accommodation at our starting or ending hotels. Our tours are also located in locations where you can easily plan an extended getaway. Please contact our office for more details about extended stay information.

Is tipping included and if not, how much should I budget?

Tips are not included in the tour price. Since our adventure tours are all-inclusive, we recommend tipping at about 5% of the cost of your trip.

EF’s Top Ten Packing Tips

Don’t let your mom, dad, wife, sister, husband pack for you…it’s important to know how to pack and repack the bag the same way.

– Lay out everything –

Think of what you’ll need to bring and strategize from there. Don’t pack piecemeal.

– Space out your bag correctly. –

Get your big items situated first and keep weight low and centred. Shells and outerwear can be stuffed in the front and side pockets. Leave enough room in your bag to fit both your fists inside.

– Place items in your bag strategically. –

Attach lighter items to the front of your pack with carabiners and balance out each side. Use external loops and straps to secure awkwardly shaped items like tent poles and sleeping pads.

– Pack survival items. –

Place these items in the brain of the pack, for fast emergency access.

– Pack Towels –

Quick Dry towels are the way to go. Never bring something that absorbs water (like a normal towel), you want wick materials!

– Pack liquids –

Place these liquids at the very bottom of a pack in the event of a leak.

– Avoid over-packing –

Clean and pack everything no more than 24hrs in advanced. This still gives you time to get things you need and less chance of over-packing.

– Reduce the load –

Look at the amount of clothing you plan to bring, then cut it in half. It’s not a wilderness experience otherwise! I suggest base-layers that can provide both breathability and warmth.

– Create even more space. –

Roll items instead of folding and use waterproof compression bags to slim down puffy items like sleeping bags, as it will help create more space and protect against a downpour.

– Bonus Tip –

Deflate your dry food packages with a pin and cover the hole with tape to save more space.

– Happy Travels –

Ten Ways to Stay in Shape on Vacation

– Wake Up Early –

The most important step in staying in shape while away is to get your butt up early enough to catch the sunrise. This beautiful natural phenomenon will increase endorphins and give you the jumpstart you need to get your day going. After your exercise or activity, recover with a healthy breakfast and be sure to include some protein and nuts for better results.

– Sightseeing Bike Ride –

One of the best ways to cover a good portion of sightseeing while on vacation is to rent a bike and ride around the more challenging routes. This allows for a good workout while mapping out locations and taking in wonderful landscapes. Be sure to wear your safety helmet!

– Eat Right, Feel Better –

The key to staying in shape and feeling good, always begins with eating right. When you’re on vacation, it’s no different and feeling good should be a priority. Eat until you’re 75% full, so that you can snack more. This will keep you light on your feet, energized and avoids feeling ‘heavy’. Include healthy proteins, nuts, veggies you can pack and ensure that your breakfast is the largest meal of the day – and preferably after your morning exercise or activity.

– Water Sports –

Getting in the water is rejuvenating and enhances stress management almost instantly. Participating in sports like swimming, kayaking, stand-up paddle boarding, surfing and canoeing are great ways to stay in shape while you’re away. It also allows you to try a new sport and challenge yourself functionally, which is great for working smaller muscles you may not use as much. Don’t forget your lifejacket!

– Stairs –

These are wonderful sources of exercise for anyone on vacation because we can find stairs almost anywhere! Use them. They make for great cardio workouts and allows for a good variation of leg workouts – from single, double, triple step running to step jumping! Perform the stair workouts for approximately 25 minutes and follow with a good stretch.

– Yoga –

Why not take time to treat your mind, body and soul when you’re away? Yoga in the outdoors overlooking beautiful landscapes brings you to a whole new level of rejuvenation. This refreshing exercise will have you relaxed, recharged and ready to tackle more challenges. Don’ forget your yoga mat!

– Hiking –

In our opinion, we think hiking is the greatest way to explore sites, wherever you are. The natural terrain and fresh air is great for the body and you can increase the intensity of the activity by changing routes. Start off with a manageable intensity and work your way up to the more difficult hikes as the vacation progresses. If you get a chance, go for a hike up a volcano, mountain trek or uphill climbs that will get the heart pumping. Don’t forget to bring comfortable hiking shoes, we recommend Salomons!

– Local Activities –

One thing people may not realize is that there are local activities happening in almost every place you visit, as long as it’s inhabited! Things like sports, dancing and heck, even outdoor exercises. So take advantage of these local activities that may be going on and Join right in! You’ll meet new friends, explore new talents and experiences and get your body moving in no time.

– Search for Climbing Sites –

Take out your map or ask a guide to help you find some good climbing sites. Whether it’s rock, hill or steep trek climbing, it is a great way to work your full body and you’ll thank yourself for doing it. Have an instructor give you the basic techniques to stay safe during climbs and invest into a pair of climbing shoes so when you’re away, you can hit the hills or rocks!

– Use Natural Resources –

Take a look at your surroundings and use whatever you can to add variation and intensity to an exercise. You may want to invest into bands or TRX tools to use around trees for a great workout. Look for things like tree logs or stumps heavy enough to manage while you’re doing squats and farmers walk. Its a great full body exercise you can apply for 20-30 minutes.

– In-Room Exercise –

Sometimes, during a down pour or fully packed day, it just makes it easier to get your morning workout done in the room, shower and hit the streets. On those days, here’s a workout that will help:
Ensure that you conduct each ‘Set’ of exercises in order with no rest in between.
SET 1:
A1) Plyo or Fast Press Push-ups – 15 repetitions
A2) Burpees with 2 quick pushups – 10 repetitions
A3) Deep Squat Jumps (butt to the ground) – 10 repetitions
A4) Mountain Climbers – 20 repetitions (10 each side)
Rest 60 seconds and repeat 5 times (then move on to Set 2)
SET 2:
B1) Step Ups (use firm chair or stairs) – 15 repetitions (per leg)
B2) Alternating Lunge – 30 total
B3) Side Hops (place object or line on floor and hop over it) – 50 hops total
Rest 60 seconds and repeat 5 times (and you’re done)
Total workout time: Approx 30 minutes

– Happy Travels –

Frequently Asked Questions

Do your ‘all-inclusive’ tours include international airfare?

Our all-inclusive international adventure tours include accommodations, meals, activities and all local transportation. Since Adventure Travelers arrive from all over the world to begin these tours, it’s not possible to include international airfare in our prices. However, we’d be happy to help you arrange your flights. Just ask for an ‘air quote’ when making your booking.

Can you help arrange my travel visas?

Currently, none of our available tours require travel visas, which makes things easier. However, if any of our upcoming tours destination require visas, we will help arrange your travel visa and provide you all the necessary resources and instructions upon booking your tour. From start to finish, our team of experts are hand-on, every step of the way.

What is the most appropriate type of luggage to bring and what should I pack?

Travel light and move fast is our motto. Having said that, the way our tours have been designed, you will not have to worry about getting stuck carrying suitcases on and off buses and trains. Furthermore, we provide you with a comprehensive preparation and packing list of everything you need to know and bring for each adventure tour. Simply click on the ‘Preparation and Packing List’ link to download the information.

What clothing should I pack for one of your adventures?

We always recommend packing as light as possible however the specific requirements for your tour will vary widely depending on where and when you are traveling. Our ‘Packing List’ document includes a suggested packing list and these can be downloaded from each individual trip summary page. The checklist is tour specific and based upon the experience of our expert staff.

Do we require vaccinations for any of your adventures?

Currently, none of our tours require vaccination. However, if any of our upcoming tour destinations require vaccinations, we will provide that information and resources to you upon inquiry. Please note: It is important that you receive the most accurate and up-to-date travel health information for the region you will be visiting. The only one qualified to provide you with this advice is your family physician or a specialist from a Travel Health clinic.

How many people can join a tour?

We keep our group sizes low so that you get more personal attention from our adventure guides. Group sizes range from 8 to 16 participants. This intimate size ensures that your group will not crowd your experience.

What are the age restrictions on your tours?

To travel independently you must be at least 18 years of age. There are no upper age limits for our tours as we provide an initial assessment to rule out any pre-existing medical conditions or physical injuries that may prevent your participation. The minimum age required to participate in our adventures ranges from 12 to 14 years of age when accompanied by a parent or legal guardian (maximum of 2 children per adult).

I’m a single traveller, will I be charged a single supplement?

Most of our trips do not have a single supplement. This means that the accommodation is on a twin share basis and, if you are travelling on your own, you will be sharing a room with another G Adventures traveller of the same sex. Some tours have an optional single supplement or rarely a mandatory single supplement.

An optional service that may be available is called “My Own Room”. This service allows solo travellers to request their own private room while on tour. The cost and the details vary by trip, so please contact our office for more details.

Can I change my hotel accommodation?

Some of our destinations do not include hotel rooms but rather tree houses and cave camps. So, if you prefer a specific tree house, I’m sure we can accommodate! For destinations with hotels, they are not available for change, as they are included in the set itinerary.

Can I join a tour late or leave it early?

It’s extremely difficult if not impossible to join a tour after it has begun. It is possible to leave a tour early, however, you will be responsible for your own arrangements from the moment you decide to leave the tour. You would also be responsible for all costs associated with joining a tour late or leaving one early. If you feel this may be necessary please contact our Travel Specialist before booking your tour.

Is local transportation included?

We provide the easiest way to adventure travel by assuring that all your local transportation within your trip itinerary will be covered. You will be responsible for all costs related to personal transportation not included in your itinerary (i.e.; transit or taxis on your free time).

Who are my travelling companions?

For privacy reasons we cannot provide you with advance details on your traveling companions. Our tours appeal to a wide range of travellers, most of whom are health conscious and share an adventurous spirit.

What does your sustainable and healthy brand mean to my trip experience?

Our brand of ‘Adventure Travel, Only Healthier.’, means that the locations you will travel to will be filled with natural, untouched landscapes. Our support for local farming in each of our destinations guarantees that the food you will be consuming is fresh, local and natural. Our physically healthy tours allows us to participate in activities every day, with minimal if no sight seeing – which you are welcomed to do on your free time instead of joining our ‘yoga downtime’. We strive to provide trips that make you feel stronger, enlightened, humbled, clear headed and more energized upon your return.

Can I book extra nights of hotel accommodation before or after my tour?

Yes, in most cases we can arrange additional accommodation at our starting or ending hotels. Our tours are also located in locations where you can easily plan an extended getaway. Please contact our office for more details about extended stay information.

Is tipping included and if not, how much should I budget?

Tips are not included in the tour price. Since our adventure tours are all-inclusive, we recommend tipping at about 5% of the cost of your trip.